Back to library
Exercise Library
Smith Bent Over Row
A bent-over row on the Smith machine that removes bar-path control, letting you focus on driving the elbows and squeezing the mid back.
BackMachineHorizontal pull
GoLightWeight mediasmith-bent-over-row
Demonstration coming soon
Primary
Latissimus dorsiRhomboids
Secondary
Rear deltoidsBicepsSpinal erectors
Equipment
Machine
Pattern
Horizontal pull
Setup
- 01Set the Smith bar to around knee height so you can unrack it in the hinged position.
- 02Grip the bar overhand slightly wider than shoulder width.
- 03Hinge the hips back to a 30 to 45 degree torso angle with a flat back.
- 04Unrack the bar and let it hang at arm's length below the shoulders.
Execution
- 01Pull the bar to the lower ribs by driving the elbows up and back.
- 02Squeeze the shoulder blades together at the top.
- 03Lower the bar under control to full arm extension.
- 04Hold the hinge angle constant for every rep.
Checkpoints
- -The torso angle does not rise as the set gets hard.
- -The bar touches the same spot on the lower ribs each rep.
- -Shoulder blades fully protract at the bottom and retract at the top.
- -The lower back stays flat, never rounded.
Common mistakes
- -Standing up more each rep to shorten the pull.
- -Jerking the bar with the arms instead of leading with the elbows.
- -Cutting the bottom stretch short.
- -Rowing to the chest with flared elbows and losing lat tension.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps as a horizontal pull accessory.
- -The fixed path suits controlled tempos and drop sets late in a session.
- -Keep the free-weight barbell row in rotation to retain stabilization strength.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play